Monday: Thigh, Calf
•Squat 10 times × 8 groups
•Leg press 10 times x 5 sets
•Seated leg flexion and extension 10 times x 5 groups
•Leg press machine heel raise 20 times × 6 groups
•Seated calf raise 20 times x 4 groups
Tuesday: Back, biceps, forearms
•Neck pull-down 20 times x 3 groups
•Weighted pull-ups 10 times × 4 groups
•T-bar rowing 10 times × 5 groups
•Deadlift 10 times × 4 sets
•Narrow-grip pull-down in front of neck, 10 times × 3 groups
•Preacher chair curl 15 times × 4 groups
•Sitting wrist flexion 15 times × 4 groups
Wednesday: Shoulders, calves
•Dumbbell shoulder press 15 times × 3 groups
•Raise the bell to shoulder 10 times × 5 groups
•Bent over dumbbell lateral raises 10 times × 4 groups
•Reverse flyes 10 times x 3 groups
•Cable bent side raise 10 times × 3 groups
•Leg press machine heel raise 20 times × 6 groups
•Seated calf raises 20 times x 6 groups
If you do not use the above exercises, you can refer to: http://www.jirou.com/lian/ to match the exercises you want to exercise.
Thursday: Aerobics, abdominals
•Cycling 40-60 minutes:
•Lie on your back and raise your legs 30 times x 3 groups
•Cross sit-ups 30 times × 3 groups
•Kneeling cable press 30 times × 3 groups
Friday: Legs, lower back
•Bent leg curls 10 times × 5 groups
•Deadlift 10 times x 5 sets
•Lunges 15 times x 5 groups
•Barbell forward bend 10 times × 3 groups
•Seated leg curls 10 times × 4 groups
Saturday: Boobs
•Dumbbell incline bench press 12 times × 6 groups
•Incline dumbbell fly 10 times × 4 groups
•Bend over the cable to hold your chest 10 times × 3 groups
•Decline barbell bench press 10 times × 5 groups
•Decline barbell bench press 10 times × 4 groups
Sunday: Arms
•Cable forearm pull-down 15 times × 3 groups
•Parallel bar arm extensions 10 times × 4 groups
•Supine arm extensions 10 times × 4 groups
•Overhand supine arm extensions 10 times × 4 groups
•Barbell curl 10 times × 5 groups
•Dumbbell alternating hammer curl 10 times × 4 groups
If you do not use the above exercises, you can refer to: http://www.jirou.com/lian/ to match the exercises you want to exercise.
